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  • Women generally have higher body fat than men. Even at the most lean, I think women are probably 10% to men's 5% (or something like that). Same for muscle mass, men generally have more and taller people have more than shorter, so a woman is likely doubly disadvantaged than men when comparing muscle mass. In terms of adding…
  • Kirkland Brand bars are 3-4 g net carbs depending on the flavor. I like them but they do have a chewy texture that some people don't like.
  • I agree that exercise and losing weight are important and especially for the improvement of insulin sensitivity. I disagree that watching carbs isn't important. Persistent high blood sugar causes damage to many different systems. Lowering blood sugar via low carb lowers the potential damage and can be implemented…
  • Are you timing your beans around your exercise? Probably having beans immediately before your exercise session would minimize the impact on your blood sugar. My mom is type II and lucky enough to have the freestyle libre continuous glucose monitor, so we do all sorts of fun experiments without her having to do a million…
  • I haven't seen anybody here since I joined in July(?) There is a more active group on a different website- https://www.3fatchicks.com/forum/beck-diet-solution-234/
  • My mom has had incredible success in reducing her diabetes meds after switching to a low carb/ high protein diet. I recommend buying a blood glucose meter and just running some experiments for yourself. Even though my labs are fine, I have one and test myself. There are some foods/ quantities of foods that spike my blood…
  • I think it would still be interesting to read about how you are transitioning into the diet break.
  • Just from a logistics standpoint, I'd do longer than 5 days (assuming you work a standard M-F job)- you are going to have to do a new grocery shop & meal plan every time you start a new diet, especially if you are switching between very different diets- say keto and Furhman. So, for example, I'd run the diet Monday thru…
  • Here is a Q&A on how dieting/ changing macronutrient ratios can lead to increased depression through modification of serotonin levels. https://bodyrecomposition.com/nutrition/carbohydrate-intake-and-depression-qa.html/
  • Oh, and I should note that I did ask this question, "Could a single two week intervention produce some beneficial results? Could two week interventions coupled with “diet breaks” eating at maintenance produce the same results as a straight 8 week 600 kcal intervention?" to a diabetes doc. He said that the amount of…
  • The pilot studies are open access (or can be found in preprint versions) and have interesting details about success. I actually wrote a summary for a family member. I'll paste the summary below. But to answer your question about body fat, the working hypothesis is that it is more about pancreatic fat (which probably…
  • Because all meters are like that? The accuracy of blood glucose meters isn't great. (I suspect the variability comes from the test strips, not the meter, 'cause the meter tech is pretty simple.) Read the booklet that came with your test strips or meter and it will have some data about both the accuracy (how close it is to…
  • I like Sun Warrior. I tried Vega once and I thought it was nasty (from stevia? Super sweet and fake tasting). Sun warrior has samples for minimal cost (per the FAQ https://sunwarrior.com/pages/faq) for USA. I ended up preferring the unsweetened powder- I blended it up with fruit anyway, so it was sweet enough for me.
  • I had an inbody and a dexa within a week and the results were pretty close.
  • I think most restaurant food is pretty salty. The MFP database has a lot of entries that lack sodium information or have wrong information. Many recipes say "salt to taste" and don't include salt in their nutritional breakdown. I don't think Indian food is particularly low-sodium- though that is a broad category with many…
  • This is a good rule of thumb, except mg not grams! I like 1 mg/ 1 calorie better than 2. (Even on a 1200 cal diet that gives you the 1200 mg your kidney doc recommends) That gives you a bit more wiggle room to use a higher sodium condiment too.
  • How do you know 5-htp is working? I started taking it for sleep issues also and I'm not noticing a difference. Maybe it is really subtle or takes longer to build up? Did you see a noticeable difference? I'm almost done with my first bottle and I'm debating if I want to spend the money on another bottle.
  • I agree. I think this is more sustainable. And what I will be trying next. However, to bring this back to hormones, Lyle's guidelines are based on what won't have (too large ) of an impact on hormones. More obese women can support a larger deficit without huge hormonal impact. Refeeds help with leptin, ghrelin, as well as…
  • Oh, I meant to add math. :). For 1% I'd be at a 900ish daily calorie deficit and for 1.5% I'd be at 1350 daily deficit. I'm also 20-25 lbs from the top of the normal weight range for my height (though I probably need to lose more to get the body fat % I want) for what that is worth.
  • While he does give examples for all three rates, he does suggest that cat 2 and cat 3 dieters use the 2 highest rates. For cat 3 and 2 dieters the 0.5% rate is listed as "probably too slow" and "possible" while the higher rates get a "yes" in his chart on rates vs. category. I followed the 1% recommendation which was in…
  • Yes to everything. I have said pink typo ridden book and it does go into great detail about women's hormones and diet. I tamp down my rage because I like citations. And there are a ton in the pink book. He provides different diet templates for different hormonal situations with exhaustive referencing. I've also never…
  • It is a very odd protein in terms of amino acid types/ratios, so I'd be very cautious if it makes up the majority of your daily protein.
  • Good morning everyone! Sunday 07/01- 167.3 lbs Sunday 07/08- 172.7 lbs Sunday 07/15- 168.2 lbs Sunday 07/22 Sunday 07/29 I still think I have some water weight going on. I've been in a deficit for the last two weeks, so I shouldn't be up from my starting weight. I should be down at least a pound. (I've been hiking a lot…
  • I agree with everyone who said they'd keep for the week in the fridge. I would recommend storing them the coldest part of the fridge (not in the front or door). Freezing works too but sometimes they can get less nice texture if you overheat them in the microwave.
  • Good morning everyone! I hope last week went well for all. I have some weird water weight thing going on right now- I've put on a pound or two every day for the last 4 days. Not sure what is going on, but hopefully it will go away by next weigh-in. I ended up eating at maintenance this week because I have been struggling…
  • @KnitOrMiss Thanks for the suggestions. I have read the "Art and Science of Low Carb Performance" several times. Based on their recommendations, I cut my carbs lower and reduced protein to drive blood ketones up. [This is actually where I've been for the last two months.] While my blood ketones did go up, my performance…
  • I added myself as ssbbg. I was there over two days... it did work. Then I was deleted. I can add myself again, but I wanted to make sure I wasn't deleted because I did something wrong.
  • Are we not supposed to add our info to the sheet ourselves? I added my name and 1/1/2018 weight when I signed up for the July challenge. My info was there this morning but has been deleted now.
  • Hello all! Sunday 07/01- 167.3 lbs Sunday 07/08 Sunday 07/15 Sunday 07/22 Sunday 07/29 Goal for this month is -5 lbs, so 162 lbs. I don't see July in the spreadsheet yet...
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